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Rapid Tone Diet "If the athlete starts to pinch throughout the day because feeling more hungry, it will easily extrapolate the calorie expenditure obtained in the training, explains the expert. And it's not just the amount of calories a person needs to understand, but also their nutritional value. Some options may look healthy because they are low in calories, but are poor in nutrients. Others may become ineffective if consumed in isolation. "Carbohydrate, for example, despite being a source of energy, is digested very fast and therefore does not quench hunger. Its consumption should always be associated with a source of protein or good fats, such as white cheese and tuna. " 3. Not having a balanced diet When we talk about nutritional balance, we also have to think of micronutrients, such as vitamins, minerals and fibers, as they are very important for weight loss and maintenance. "The runner who eats the right amount of calories but not the micronutrient will have a detriment in the immunity and functioning of the body as a whole, reflecting the goal of losing weight," explains the nutritionist. Again, the example of carbohydrates. As much as the amount of daily calories is respected, eating too much carbohydrate can generate insulin spikes. "This will make it difficult to burn fat, generate weakness and, in the long run, lead to a pre-diabetes situation," warns Liane. 4. Sleeping less than necessary Sleep is very important in all processes, including weight loss. "While we sleep, our body releases hormones like testosterone and GH, which are key to lean mass gain, muscle recovery and fat loss." It is at that moment that the hormone leptin, responsible for controlling hunger, is also produced. 5. Do not switch training According to Liane, who is also an educator and marathoner, training at the same pace is also very bad for athletes who want to lose weight. "Those who always run at a light pace need to include in the spreadsheet long, regenerative, interval and shots. In addition to helping to burn more, they will empower the body and make you smarter in the process of losing weight and gaining lean mass, "he explains. The same goes for those who only train at a strong pace. "If the body has no rest, the cortisol concentration may become too high, making it difficult to burn calories."

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